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Can low calorie sweeteners aid weight loss?

Low calorie sweeteners are sugar substitutes which have no or minimal calories. In addition, they tend to have a much higher intensity of sweetness. They have gained in popularity significantly over the last few years. They initially came to market to sweeten beverages but have now extended to a wide range of foods and products such as yoghurts, desserts and cereals.

Some low calorie sweeteners, such as aspartame, have received negative press due to concerns around their safety. However, the European Food Standards Authority (EFSA) have approved several different types of sweeteners (Saccharin, Aspartame, Sucralose and Stevia) for safe consumption within the UK. Regulations stipulate that all sweeteners have to be included on the ingredients list of products.

Many studies have looked at the role of sweeteners in weight loss but results have been conflicting. A review published in the Journal of Nutrition (2012) stated that low calories sweeteners MAY cause weight gain through increasing appetite, hunger and food intake. However, the researchers went on to conclude that there is no ‘significant’ evidence from observational data to support this!

Here is a rundown of the research conclusions to date:

The balance of evidence suggests that low calorie sweeteners do play a role in weight loss

Most studies have found that sweeteners cause no change in appetite levels but further research is needed in this area

You can limit your intake of excess calories by replacing regular fizzy drinks with diet versions and replacing sugar in hot drinks with sweeteners

Eating a healthy balance diet and exercising regularly is still the optimal method for sustainable weight loss

Conclusion

If you want to lose weight, sweeteners can play a role in reducing your energy intake, particularly if you consume a large number of sugary beverages. However, obesity and weight gain is multifaceted and simply changing to diet beverages will not be sufficient in creating long-term weight loss.